Everyone loves to snack. When you’re bored, relaxing at home, or just plain hungry and you don’t quite want a full meal. I’ve been searching high and low for more nutritious snacks to munch on in between meals and some that I thought were good for me, turned out not to be! So I wanted to share these snacks with you so you will no longer be fooled and give you alternative snack ideas to these options.

Pre-Flavored Instant Oatmeal

Packets of flavored, instant-cooking oatmeal tend to be high in sugar and made from oats that are highly processed to ensure a faster cooking time — meaning they’ll be lower in fiber and provide less satiety, and ultimately not keep you that full for long.

Healthy swap: Opt for steel-cut or rolled oats made without added flavoring, sugar, or preservatives. Both options are less processed — as they aren’t designed to cook instantly — are digested at a lower rate, and will keep you fuller longer. To add a bit of flavor, add nut butter or fresh fruit.

Flavored Yogurt

Yogurt can be a great snack — high in protein, super portable, and a great vehicle for fruit, nuts, or whatever you like to top it with — but flavored yogurt is often quite high in added sugar, especially the low- and fat-free varieties which rely on lots of added sugar so they still taste good even with the fat removed.

Healthy swap: Stick with plain Greek yogurt and add your own fruit to the mix. It’ll have more protein, be a lot more satiating, and keep your blood sugar more stable (which goes hand-in-hand with maintaining steady energy levels and enough willpower to make better eating decisions!).

Granola Bars

The idea of granola is great — whole grains mixed with some fruit for flavor and nuts for healthy fats and protein. But prepackaged granola tends to be high on the flavor and low on the nutrition. Plus it’s pretty calorically dense, meaning lots of calories in a relatively small serving.

Most fat-free or reduced-fat snacks — be it chocolate pudding, peanut butter, or cookies — have an extra helping of sugar, salt, or both, to make sure the food tastes as good without the missing ingredient.

By now eating healthy is seen as a lifestyle change and not a diet. Regardless, it can still be tougher for others to stay on the healthy eating train. Remember a tiger can’t change it’s spots overnight and the same goes for your eating habits. It’s going to take time to incorporate some of these tips into your daily diet and it’s okay if you fall off the wagon a time or two. As long as you get back on and to a more healthier you.

Cook with oils like olive oil and avocado oil because they’re not as processed as some other oils, like canola.

Try poaching and braising your food instead of frying.

Stock up on frozen veggies and add them to everything.

stock up on frozen lean proteins, like shrimp and chicken.

Stock your kitchen with whole, minimally processed foods that are versatile so that you can use them in a lot of different recipes without getting bored.

Of course it being October and all, I had to include a fall staple as part of your superfood diet.

Pumpkin

Sure, pumpkins can seem spooky in their Jack-o-lantern state, but don’t be fooled— they’re actually one of the most nutritious fruits out there. Loaded with antioxidants and disease-fighting vitamins, these gourds aren’t just for carving, making them a bonafide superfood.

Pump Up the Pumpkin—Why They’re Super

Pumpkins’ bright orange color may make them a good substitute for traffic cones, but the real power behind their hue is beta-carotene, a provitamin that is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart disease . But there’s no need to choose fresh to get the benefits of pumpkin.One cup of canned pumpkin has seven grams of fiber and three grams of protein— even more than the fresh stuff— and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer . Still, the real treasure is in the seeds.One ounce (about 140 seeds) is packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and helping to prevent depression . Plus, they contain high levels of phytosterols, which research suggests can reduce cholesterol and even help prevent some types of cancers . So get scooping!

Happy Monday everyone! I hope you all are having a fantastic start to the week. There is just something about October that actually makes me want to get out of bed in the morning. I don’t know if it’s the mornings turning cooler, or the leavings turning orange but there is definitely something in the air during October. This month also makes me want to preheat my oven to 350 degrees and fill my house with warm, yummy smells of fall. So why not do just that but put a healthy spin on it? Here are 6 dinner ideas PACKED with protein that will be sure to fill you up and your home as well with delicious smells!

IT’S FRIDAY! Congratulations you made it through another LONG work week. The last thing you want to do is go home and wonder “what’s for dinner?” So not to worry, I got you covered. Here are 3 EASY dinner recipes you can make tonight that will not only satisfy your hunger, but give you enough time to celebrate the weekend!